Warmup: 200 hits jumprope
Then:
5x: (500 meter row on concept 2 + 200 hits jumprope--50 hits 2 feet, 50 hits alternating single foot, 50 hits high knee, 50 hits 2 feet)
Then:
Tabata row on C2--
16 x (20 seconds max effort/10 seconds rest) 8 minutes straight
Then:
400 hits jumprope, same pattern as above
Merry fuckin xmas.
Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
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